Wednesday Workout: PC+SJ, 5 Rounds

Hey CF C-ville members!  We have an awesome new group on Facebook, so please request to join here: CF C-ville Members Group.  We will use this group as a forum and it will allow us to better connect and communicate upcoming events, things going on at the gym, comps, etc.

crossfit charlottesville_0112

STRENGTH

Power Clean + Split Jerk, 2 Reps every 90 seconds for 5 Sets

Notes: Start at moderate weight (~70% of 1RM Power Clean) and build as you are able.

WOD

Level 1

3 Rounds for Time of:

  • Hang Power Clean x 10
  • Push Press x 10
  • Front Rack Lunge x 10 (5/side)
  • Row x 20/15 Cals (or Run x 250m)

*Choose challenging weight for barbell movements. 15 Minute Time Cap for L1

Level 2

5 Rounds for Time of:

  • Hang Power Clean x 10
  • Shoulder to Overhead x 10
  • Front Squat x 10
  • Row x 20/15 Cals (or Run x 250m)

Notes: 20 Minute Time Cap. Barbell Weight: 115/85.  Row is 20 cal for men, 15 cal for women.  Scale as needed to maintain consistent output each round.

ANNOUNCEMENTS

  • August 6 – “31 Heroes” WOD from 9-11AM!  See the event HERE for info on how you can get involved.  There will be no 10AM class this Saturday due to the WOD.
  • August 12 – Potluck at the gym!  RSVP Here

6 thoughts on “Wednesday Workout: PC+SJ, 5 Rounds

  1. No strength
    WOD: 10:48 (3 rds @ 55#)

  2. 185
    18:40 rx ermahgerd

  3. C&J: 145#
    WOD: 19:44 @ 95#

  4. 100#
    wod: 21:11rx (except S2OH: 20# db)

  5. Worked up to 255
    13:08 rx

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